Grilled Monkfish Packets
Nutritional values
(Percentage of daily recommendation)
| Calorie | 1,663 cal. | (79 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 297 g | (198 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 41.2 g | (137 %) |
| Vitamin A | 16 mg | (2,000 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 60.6 mg | (505 %) | ||
| Vitamin K | 30.3 μg | (51 %) | ||
| Vitamin B₁ | 1.1 mg | (110 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 21.4 mg | (178 %) | ||
| Vitamin B₆ | 3.8 mg | (271 %) | ||
| Folate | 209 μg | (70 %) | ||
| Pantothenic acid | 10.6 mg | (177 %) | ||
| Biotin | 55.4 μg | (123 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 454 mg | (478 %) | ||
| Potassium | 5,083 mg | (127 %) | ||
| Calcium | 393 mg | (39 %) | ||
| Magnesium | 296 mg | (99 %) | ||
| Iron | 10.9 mg | (73 %) | ||
| Iodine | 74 μg | (37 %) | ||
| Zinc | 4.3 mg | (54 %) | ||
| Saturated fatty acids | 6.1 g | |||
| Uric acid | 405 mg | |||
| Cholesterol | 38 mg | |||
| Complete sugar | 62 g |
Ingredients
- Ingredients
- 2 Monkfish (200 grams or 7 ounces, each)
- 1 small Zucchini
- ½ red Bell pepper
- 6 cooked, small Sweet potato
- 4 scallions
- 2 sprigs thyme
- 4 Tbsps Lemon infused olive oil
- 1 Tbsp lemon juice
- salt
- peppers
Preparation steps
Rinse zucchini, trim and cut into 1 cm (approximately 1/3 inch) slices. Rinse scallions, greens and cut whites in half lengthwise. Rinse pepper, remove seeds and ribs and julienne. Rinse thyme, shake dry and pluck off leaves.
Season monkfish with salt and pepper and sprinkle with lemon juice. Cut 1 piece of parchment per serving. Place a piece on monkfish on a piece of parchment and drizzle with 1 teaspoon oil. Combine prepared vegetables in a bowl, season with salt and pepper and drizzle with a little oil. Spread seasoned vegetables onto fish, sprinkle with some thyme leaves and drizzle with a bit more oil. Fold up parchment and secure with kitchen twine. Place parchment packets on a preheated grill and cook for 8-10 minutes, turning once.
Remove and plate packets, then serve.
